We all experience stress it’s a universal experience. Our daily lives are filled with pressures from work, family, friends, health, and politics. The most recent Gallup poll indicates that 49% of all US adults frequently feel stressed. However, what sets us apart is our ability to bounce back from these challenges—our resilience. In this article, we’ll explore the aspects of stress – both the “good and bad”, its effects on our well-being, and a list of 10 practical strategies for building resilience.
Stress – the good and bad
Stress is a natural response to perceived threats or challenges to the body or mind. It’s what keeps us alive and our brain is doing its job when it feels threatened and does what it thinks needs doing to keep us safe. Our brain under stress triggers our “fight, flight, freeze, or fawn” responses, which releases hormones like adrenaline and cortisol. This alone isn’t good or bad stress it is how we are built. However, when we’re constant in this triggered state is when stress becomes harmful and no longer helpful. We may be aware that being in a constant state of negative stress is bad for us. Did you know that some amount of stress is good for us?
Certain types and amounts of stress can be beneficial. This is the good stress that helps us by motivating us to meet deadlines or prepare for an important event. If we feel energized and positive that’s eustress the “good” stress. Eustress helps us focus, improves cardiovascular function, helps us have more endurance and can help replenish our energy. It’s that feeling of this is an interesting new project and I can’t wait to get started. You may feel excited and motivated to take action. Our energy level is high and we feel like we can accomplish what we’ve set out to do or been assigned. Our performance improves and we can find ourselves in the zone. Eustress tends to be shorter in duration.
When stress becomes overwhelming it’s then called chronic stress. Chronic stress is also called distress and isn’t good for our physical and mental health. When we’re feeling stressed all the time we are no longer excited or motivated to take action. We can find ourselves anxious, depressed, and experiencing cardiovascular and a host of other health problems.
The Types of “Negative” Stress
Impacts of Chronic Stress on Health
When stress becomes chronic, it affects both our physical and mental health. You may experience any and often multiple of the following:
Building Resilience for Stress Management
Resilience is the ability to adapt and recover from stress. It’s not an innate trait; rather, it’s a skill that can be developed over time. Some people have more due to their life circumstances and some have less. You can build this skill and manage your stress. Check out the 10 strategies below and see which ones resonate
10 strategies to enhance your resilience and manage stress:
While stress is a part of life, how we respond to it makes all the difference. By understanding the nature of stress, types of stress, impacts of stress to our well-being, we can actively work to build our resilience. As we build resilience skills, we are better able to cope with life’s ups and downs. We also enhance our overall well-being and lead more fulfilling lives.
Remember, it’s not about eliminating stress altogether, but about developing the skills to manage it effectively and bounce back stronger than before. Find moments of eustress and savor them.
Which of the 10 strategies above will you commit to for your well-being to live a life of less stress and more eustress?
I’m leaning into deep self-care and gratitude for this season of life’s ups and downs.
If you or someone you know would like support dealing with stress, building resilience, career development, change, or has been knocked down reach out and contact me. I provide a safe place to find courage and live boldly.
Latest Client Wins: “I can’t thank you enough for the coaching you’ve provided. I’m so motivated and excited to be getting the things done I have always wanted to.”, “Thank you for reflecting back a different perspective. I have found a path forward.”
I have space for 2 additional clients in November & December. If you or someone you know would like support with your career, goals, setting priorities, becoming resilient or bouncing back, please contact me. Let’s have a conversation to see how I can be of support.
Follow me on social media for insightful contemplation prompts, tips, and motivational quotes.
Peace, and blessings,
Teresa – Leaning into self-care and gratitude to mitigate stress.
Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.
[email protected]
www.boldfulfilledlifecoach.com
Author of:
· Soul Love: How A Dog Taught Me to Breathe Again
· The First Days: Coping with Life after Loss (updated 2nd edition)
· Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
· My Journey as a Widow: A Widow’s First Journal
Stress – the good and bad
Stress is a natural response to perceived threats or challenges to the body or mind. It’s what keeps us alive and our brain is doing its job when it feels threatened and does what it thinks needs doing to keep us safe. Our brain under stress triggers our “fight, flight, freeze, or fawn” responses, which releases hormones like adrenaline and cortisol. This alone isn’t good or bad stress it is how we are built. However, when we’re constant in this triggered state is when stress becomes harmful and no longer helpful. We may be aware that being in a constant state of negative stress is bad for us. Did you know that some amount of stress is good for us?
Certain types and amounts of stress can be beneficial. This is the good stress that helps us by motivating us to meet deadlines or prepare for an important event. If we feel energized and positive that’s eustress the “good” stress. Eustress helps us focus, improves cardiovascular function, helps us have more endurance and can help replenish our energy. It’s that feeling of this is an interesting new project and I can’t wait to get started. You may feel excited and motivated to take action. Our energy level is high and we feel like we can accomplish what we’ve set out to do or been assigned. Our performance improves and we can find ourselves in the zone. Eustress tends to be shorter in duration.
When stress becomes overwhelming it’s then called chronic stress. Chronic stress is also called distress and isn’t good for our physical and mental health. When we’re feeling stressed all the time we are no longer excited or motivated to take action. We can find ourselves anxious, depressed, and experiencing cardiovascular and a host of other health problems.
The Types of “Negative” Stress
- Acute Stress: This is short-term stress that arises from a specific event, such as a job project, an exam, interview or an argument. It’s often intense but temporary. There is an end to it and a time for rejuvenation afterwards.
- Chronic Stress: This type persists over a longer period, often due to ongoing stressors that have no end in sight. Things like financial difficulties, bereavement, separation, losing a job, relationship problems, health problems, or work pressures that continue. Chronic stress can severely impact health and well-being. At work chronic stress can lead to burnout.
Impacts of Chronic Stress on Health
When stress becomes chronic, it affects both our physical and mental health. You may experience any and often multiple of the following:
- Physical Health Issues: Headaches, increased inflammation, fatigue, gastrointestinal problems like IBS, weight gain, increased risk of chronic diseases like cardiovascular disease, high blood pressure and sleep issues.
- Mental Health Struggles: Anxiety, depression, irritability, hard to learn new things, memory issues, difficulty concentrating, and making decisions.
- Behavioral Changes: Increased substance use, changes in appetite, and social withdrawal, procrastination, nail biting, grinding teeth, low libido, lack of self-care, and neglecting personal hygiene.
Building Resilience for Stress Management
Resilience is the ability to adapt and recover from stress. It’s not an innate trait; rather, it’s a skill that can be developed over time. Some people have more due to their life circumstances and some have less. You can build this skill and manage your stress. Check out the 10 strategies below and see which ones resonate
10 strategies to enhance your resilience and manage stress:
- Cultivate a Strong Support System: Surround yourself with friends, family, mentors, coaches, therapists, counselors, spiritual leader and other who can provide emotional support and practical help during tough times.
- Practice Mindfulness and Meditation: When we practice mindfulness or mediate, it helps us stay grounded, reduces anxiety, and improves our overall emotional well-being. Even a few minutes of deep breathing, a mindfulness minutes or focused meditation can make a difference.
- Finding Eustress moments: Take time to find moments of joy and happiness. Savor those moments. Have fun and play.
- Gratitude: Take time each day to express thanks and gratitude. Even if it’s something that seem small or simple. The more you express gratitude the more you’ll find to be grateful for.
- Prioritize Self-Care: Make time for activities that bring you joy and relaxation, whether that’s reading, gardening, or spending time in nature. Taking care of yourself is like putting the oxygen mask on first. If you’re not well then only you can do something about it.
- Develop Healthy Coping Strategies: When stressed be mindful of our coping strategies. Replace unhealthy habits like excessive drinking or overeating with healthier alternatives, such as exercise, walking, yoga, painting, puzzles, journaling, drawing, painting, hobbies, or creative outlets.
- Prioritize Sleep: Do what you can to prioritize good sleep, like having a sleep routine, regular bedtime, and getting sunlight can help. If you’ve been struggling with falling or staying asleep for over 3 months this is considered insomnia and time to seek professional help.
- Set Realistic Goals: If your goals are stressing you, take some time to reevaluate them. Break tasks into micro steps. Celebrate small achievements to maintain motivation and a sense of control.
- Embrace Change: Change is the only constant in life. When we recognize that change is a part of life it can stress us out less. Being adaptable and open to new experiences can help you navigate challenges more effectively. Look at change as an opportunity.
- Seek Professional Help: If stress becomes overwhelming and your unable to cope, please don’t hesitate to seek support from a mental health professional. Therapy can provide valuable tools for coping and building resilience. If your health is impacted by stress please seek professional medical help as well.
While stress is a part of life, how we respond to it makes all the difference. By understanding the nature of stress, types of stress, impacts of stress to our well-being, we can actively work to build our resilience. As we build resilience skills, we are better able to cope with life’s ups and downs. We also enhance our overall well-being and lead more fulfilling lives.
Remember, it’s not about eliminating stress altogether, but about developing the skills to manage it effectively and bounce back stronger than before. Find moments of eustress and savor them.
Which of the 10 strategies above will you commit to for your well-being to live a life of less stress and more eustress?
I’m leaning into deep self-care and gratitude for this season of life’s ups and downs.
If you or someone you know would like support dealing with stress, building resilience, career development, change, or has been knocked down reach out and contact me. I provide a safe place to find courage and live boldly.
Latest Client Wins: “I can’t thank you enough for the coaching you’ve provided. I’m so motivated and excited to be getting the things done I have always wanted to.”, “Thank you for reflecting back a different perspective. I have found a path forward.”
I have space for 2 additional clients in November & December. If you or someone you know would like support with your career, goals, setting priorities, becoming resilient or bouncing back, please contact me. Let’s have a conversation to see how I can be of support.
Follow me on social media for insightful contemplation prompts, tips, and motivational quotes.
Peace, and blessings,
Teresa – Leaning into self-care and gratitude to mitigate stress.
Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.
[email protected]
www.boldfulfilledlifecoach.com
Author of:
· Soul Love: How A Dog Taught Me to Breathe Again
· The First Days: Coping with Life after Loss (updated 2nd edition)
· Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
· My Journey as a Widow: A Widow’s First Journal
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